10. Help the scale isn't moving! 1/11/2022
Jan 11, 2022In this episode, Certified Life & Weight Loss Coach Kara Hackleman dives into strategies for overcoming plateaus in your weight loss journey. If the scale has stopped moving, Kara shares tips on assessing your habits, recalibrating hunger cues, and making small yet impactful food adjustments. Learn how to identify habit versus food issues, make practical changes to your routine, and keep progressing toward your goals without stress or deprivation.
Key Points Covered:
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Understanding Plateaus and Habit Tracking
- The importance of using a habit tracker to pinpoint what might be stalling your progress.
- Why consistency across planning, hydration, and sleep is key, and how to ensure you’re hitting at least 80% adherence in each area before adjusting food choices.
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Reevaluating Hunger Cues and Meal Timing
- Tips for checking if you’re truly eating only when hungry and stopping before full.
- How to recalibrate hunger cues, especially after losing weight, to align with your body’s changing needs.
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Making Incremental Adjustments to Food Choices
- Ideas for leveling up foods in small ways: reducing portion sizes, adding more vegetables, or swapping high-calorie toppings.
- The “playground approach” to experimenting with food changes like frequency, quality, and quantity for gradual, sustainable improvement.
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Creating Flexibility in Meal Plans
- How to plan for flexibility by including multiple meal options and using the hunger scale to decide portion sizes in real time.
- Kara’s tips on structuring meal plans to include “fast options” when time is tight, making it easier to stay on track.
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Addressing Emotional Attachments to Food Choices
- How to use language that empowers your choices, shifting from “I can’t eat this” to “I choose not to.”
- Building a healthier mindset by treating indulgent foods as planned choices rather than “cheats.”
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Leveling Up Without Feeling Deprived
- Why small changes that feel almost insignificant can lead to big progress over time.
- Examples of manageable adjustments that keep food enjoyable without hindering your goals, such as savoring smaller portions of favorite foods.
Resources & References Mentioned:
- Habit Tracker Template: A tool for monitoring daily actions like planning, hydration, and sleep to identify areas needing consistency.
- Hunger Scale Worksheet: A guide to help recalibrate hunger cues and prevent overeating by tuning into your body’s signals.
Conclusion:
Kara’s approach to breaking through plateaus emphasizes mindful planning, flexible choices, and gradual adjustments. By focusing on habits and hunger cues, you can create a weight loss routine that feels easy and sustainable. For more support on leveling up your weight loss journey, join Kara’s community at Kara’s website and access resources that make healthy eating a lifelong habit.
Connect with Kara:
Looking to take your weight loss journey to the next level? Explore personalized coaching with Kara, and follow her on social media for tips on building a balanced, rewarding approach to weight management.
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Show Notes & Special Links
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